Top 5 Home Exercises For A Bigger Firmer Butt
Your butt has the largest muscle group in your body called glutes. Known for their power and strength, your glutes actually consist of three separate muscles — the gluteus maximus, gluteus medius, and gluteus minimus.
Not only do these muscles help you walk, sit, run, and jump, but they’re also famous for their curvaceous appearance. Like most other body parts, though, glutes can vary in their shape and tone. And if your glutes aren’t as big as you’d like, there are ways to help boost the size of these muscles using Exercise and Proper food.
Home Exercises That Can Use To Get A Bigger Firmer Butt
5 Exercises For A Bigger Butt
You can add these exercises to a lower body or full body workout routine at least 2 times per week.
Start out slowly with just one set of 15 Reps and as the exercises get easier to do, you can work up to two or three sets of each.
1. Glute Bridge
Glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.
How to do Glute bridge
- Lie on your back with your knees bent and feet planted on the floor.
- Place your arms at your sides with palms flat on the ground.
- Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor.
- Your body should form a straight line from your shoulders to knees.
- Pause at the top for 5 seconds, then slowly lower to the starting position.
- Complete 3 sets of 15 repetitions.
2. Jumping Squats
This exercise will boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves.
If you have any issues with your knees, ankles, and hips, or you struggle with balance, consult a physical therapist before trying jump squats.
How to do Jumping Squats
- Stand with your feet slightly wider than shoulder-width apart, arms at your sides.
- Lower your body until your thighs are parallel to your knees.
- Move your arms out in front of you
- Propel yourself up and off the ground.
- Try to push your feet at least 3 inches off the ground.
- Extend your arms to help with momentum.
- Squat back down with soft, bent knees, and repeat.
- Complete 3 sets of 10 to 15 repetitions.
3. Walking lunges with weights
Walking lunges are an excellent exercise for building and toning the glute muscles while also targeting the quadriceps and improving your balance.
If you have any issues with your knees, ankles, and hips, consult a physical therapist before trying this move.
How to do walking lunges
- Hold a dumbbell in each hand with your arms at your sides.
- Stand with feet about hip-distance apart.
- Step forward about 2 feet with your left foot.
- Bend your left knee toward the ground until it’s parallel to the floor. This is the forward lunge position.
- Pause and hold this position for a few seconds.
- Then take a step forward with your back (right) leg, and repeat the lunge leading with this leg.
- Repeat this walking lunge pattern, alternating legs for 20 repetitions (10 each leg).
- Complete 2 sets of 20 repetitions.
4. Donkey kicks
Donkey kicks focus solely on all three of your glute muscles and are a great move for targeting and firming your rear end.
How To Do Donkey Kicks:
- Start by positioning yourself on all fours.
- Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral.
- Brace your core, then lift your right leg off the floor, keeping your right knee bent and your foot flat.
- Use your glute muscles to push your foot toward the ceiling.
- Pause and squeeze at the top. (Make sure your pelvis and hips remain pointed toward the ground.)
- Return to the starting position.
- Complete 15 reps on each leg for 3 sets.
5. Dead lifts
How To Do Dead Lifts
- Start by standing straight with dumbbells in your each hand.
- Now, bend forward from your hips and make sure you are not bending your back.
- Push your glutes back
- Let you hand hang while you bend.
- Keep your chest out to avoid forming a round back
- Return to the standing position.
- Try to do around 15 reps of 3 sets.
Many types of exercises and workouts can also help boost the size, shape, and firmness of your booty. But it takes time and patience to see results. If you’re unsure of what types of exercises will work best for shaping and firming your butt, be sure to talk to a certified personal trainer.